12
Jul 2015
CFM WOD’s 7/13 – 7/18
Monday 150713 WOD
A.
Press (strict) 3×5 – Add 5# to last weeks weight used ONLY IF you made all 3 sets of 5 reps.
Rest a minimum of 2 minutes.
B.
Bar dips x30 (Use rings if you can perform at least 15/10 strict full depth bar dips)
Rest as needed.
C.
For time, complete sets of 21-15-9 of:
Pull-Ups (any style)
Shoulder to overhead (any style) Use 90% of weight from strength portion of WOD.
* Start and finish the WOD with a 400m Run.
13 min time cap.
D.
5 minute Shoulder mobility
Tuesday 150714 WOD
A.
Front Squat 3×5 – Add 5-10# to last weeks weight used ONLY IF you made all 3 sets of 5 reps.
Rest a minimum of 2 minutes between each set.
B.
Complete 4 rounds for a total time of:
10 Toes to Bar
20 Pistols (alternating sides)
30 KB Swing (53/36#)
C.
5 minute Ankle mobility
Wednesday 150715 WOD
A.
Power Snatch – In 15 minutes, establish a 3RM. Take 5-7 seconds between every rep attempt.
Rest as needed.
B.
Using 75% of weight established from above, perform the following every minute for 12 minutes:
Odd minute – 5 Power snatch
Even minute – 35 Double Unders
C.
5 minute T-Spine mobility
Thursday 150716 WOD
A.
Skill – Split Jerk Foot Drills
B.
Behind the Neck Split Jerk 4×3
Rest 90 seconds between each set.
C.
For time, complete the following:
500m Row
then,
3 rounds of:
10 Burpee
20 Box Jump 24/20″
30 Abmat Sit-Ups
then,
Run 800m
* 17 minute time cap.
D.
5 minute Scapula mobility.
Friday 150717 WOD
A.
Power Clean – In 15 minutes, establish a 3RM. Rest 5-7 seconds between each rep.
Rest as needed.
B.
In 8 minutes, perform as many rounds and reps as possible of:
5 Power Clean
5 Front Squat
25 Lateral Bar Hops
*Use 75% of weight established from above.
C.
5 minute Hip External Rotators mobility.
Saturday 150718 WOD
In teams of 3, complete as many reps as possible of the following movements, moving from station to station, switching every 90 seconds for 27 minutes…
Row (cals)
Bench Press (using 60% of teams average total body weight)
MedBall Sit-Ups (20/14#)
Facebook
Instagram
